10 GTOH (40/30kg),
10 Back Squat,
10 Burpee.

or 3 rounds: 10 KBS, 10 Goblet, 10 Burpee

Time cap 7min

Every minute on the minute for 28 min

• 1st min: 15 Box Jump 60/50cm
• 2nd min: 50 DU
• 3rd min: 12 Toes to bar
• 4th min: Rest

Working time for each minute should be max 45sec.

Row 1000m,
50 Hang Power Clean (60/40kg)

Alternating turns, row 1min and rest 1 min for a total of 40min. This is NOT an all-out effort! Think about this as a slow jog for 40min. This is a perfect opportunity to practice rowing technique. Heart rate should stay below 80% of max (no heavy breathing). Find something useful to do when you are not rowing: mobility, squat sit, handstand practice etc.

Easy Run, stretch and mobilise after

21-15-9, for time:

• Row for calories
• Weighted box step-up (with dumbbells)
• Kettlebell swing (24/16kg)

FOR TIME:
40 x DU
40 x BURPEE
40 x KB SWING
40 CAL ROW
40 x PULL UP
40 x BOX JUMP

riipusta, polven päältä, lattialta

E3MOM x 5:
1RM: reps 3-2-1-1-1
3RM: reps 5-4-3-3-3
- RIR 0

Valitse jompikumpi ja tee toistomäärät valitun träkin mukaan.
HUOM! Tuloksissa ensimmäinen sarake on 3 ja toinen 1 toiston tulos!

romanian deadlift 5x5